Treadmill-a taksa rihna tihtlem dan tha ber .

Treadmill hi taksa rihna tihtlem nan exercise hmanraw tha tak a ni. A speed, slope leh time te dik takin a man thei. Novice emaw athlete emaw chuan exercise plan set a design thei em tih. Fitness consultant-te chuan mi zawng zawng chunga taksa rihna tihtlem tumna neiin scientific weekly plan an rawt a ni.
Monday: Exercise tlem leh intensity hniam: treadmill gradient chu 1% ah siamrem la, minute 40-60 chhung jog emaw walk fast emaw.
Thawhlehni: Speed ​​Change Exercise: Slope chu 1%-ah tihsan la, minute 30-60 chhung tlan emaw, tlan chak emaw. Minute 5 danah intensity thlak la, i taksa fitness a tha chhoh zel chuan fast walking time pawh a pung zel bawk. Hei hian taksain calorie a hal theihna tur a tichangtlung chhunzawm zel tihna a ni.
Wednesday: Rest or Relax Practice: Ni khatna chhunga thu awmte chu i chawlh hahdam kim thei a, i practice thei bawk.
Thursday: "Lactic Acid Tolerance" Exercise: Treadmill slope chu 1%-ah tisang la, a lum hnuah minute 20 vel kal chak rawh. A tir lamah chuan minute 20 exercise pakhat chauh i ti thei mai thei a, mahse i taksa hriselna a ṭhat chuan minute 20 emaw a aia tam emaw intensity exercise vawi hnih emaw a aia tam emaw i ti zo ang. Session inkar ah minute 5 chhung jog la, a dam leh ang.
Friday: Rest emaw Relax Practice emaw (Same schedule as Monday)
Zirtawpni: Slope Exercise: Treadmill slope chu 4%-ah set la, minute 1 chhung chu tlan chak rawh. Chumi hnuah chuan slope chu 2% ah tihhniam la, minute 1 chhung chu rang takin kal rawh. Slope chu 5%-ah tisang leh la, minute 5 vel kal la, chutah chuan 2%-ah chhuk la, minute 1 chhung chawlh hahdam rawh. Slope 10% i thlen thlengin cycle la, a tawpah chuan minute 5 chhung 2% slope-ah chawlh hahdam rawh.